Posts Tagged ‘PM Workout’

Friday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @H.H.G.

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Floor Bench Press – 205x4x8

Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)

French Press – 100x4x8 (I need to work on my form)

No Daily “Selfie”

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ B.I.G.

Overhead Press – 170×8, 155x3x8 (gonna stay at the lower weight until my endurance gets better)

Seated Dumbbell Press – 65x4x8

Hammer Curls – 40x4x8

Dips – bwx2x8

No Daily “Selfie”

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.5 mi – @ H.H.G.

PM Hypertrophy – @H.H.G

Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it.  Will stay at this weight next week)

Seated Dumbbell Press – 60x3x9

Hammer Curls – 40x3x9

Dips – bwx3x9

Daily “Selfie” – This is my only MMA related T-shirt that I have.  I bought it at a thrift store for a couple bucks.  It is an XL and I am just happy I can fit into it again.  #LoseTheBelly



Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy  – @ H.H.G

Front Squat – 215x3x9

Bent Over Row – 185x3x9

Dumbbell Shrugs – 50x3x20

Standing Calf Raises – 405x3x9

Daily “Selfie” – “Tough As Nails” T-shirt.  I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there.  Nothing is big enough to fit me at Old Navy.


Monday – Chest / Arms

AM Cardio – 15 min / 6.5 mi @ H.H.G.

PM Hypertrophy @ B.I.G.

Dumbbell Bench Press – 65x3x9

Incline Bench Press – 185x3x9

EZ Bar Curl – 70x3x9 (seemed really hard today)

Close Grip Bench Press – 200x3x9

Shoulder Complex – 10x3x9

No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.



Sunday – Quads/Back/Calves

AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym

PM Hypertrophy @ B.I.G.

Front Squat – 210x2x10

Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)

Dumbbell Shrugs – 100x2x20

Standing Calf Raise (machine) – #42x3x20

Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym.  I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004.  Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party.  They are very comfy and warm, but too long.  I have to roll up the bottoms a good 3-4 inches in order to function in them.


Sorry it has been a while.  The beginning of this school year has been busy.  Don’t worry though, I haven’t skipped a workout and I have still been working on my diet.  Here is my journal entry for yesterday.

Strength Phase – Week 2, Day 3, am and pm workout, Upper body focus

Overhead Press WUp- 95×5, 105×5, 125×3 – rpe 2

Overhead Press – 150×5, 165x2sx5r – rpe 5

Upright Row – 95x3sx10r – rpe 6 (shoulders hurt a bit)

Kaz Shrugs – 95x3sx30r – rpe 8 (switching hand position is new to me)

No Cardio today, but body weight down to 238 lbs!